Healthiest Nuts You Should Eat Every Day

Date :February 18, 2020 By :Laura Bill

Photo by Maksim Shutov


Nuts are one of the best superfoods out there. It seems that anyone who needs to get healthy will benefit from incorporating nuts into their diets. This is for great reasons. It’s no secret that nuts pack a powerful punch in their nutritious value. Next to that, there are a lot of benefits to eating nuts that most people don’t even notice.

Yes, they are amazing sources of fiber and protein. They contain high amounts of healthy fats. But they also reduce heart disease factors, help you live longer, and increase cognitive ability. Nuts contain inflammation-fighting omega-3s, antioxidants, and other vitamins and minerals.

It almost seems like there is no end to the various health benefits of nuts, provided you do not have an allergy to any of them. Every athlete knows that nuts are a healthy nutritious snack that works well in any diet. To get the best health results, you should eat a wide variety of them as well. This is why we have made of list of the healthiest nuts you should eat every day. Let’s take a look at their nutritional value below.


 1. Almonds


Photo by chuttersnap


Almonds have many health benefits most people look over. They contain the most calcium of any tree nut, and they’re rich in vitamin E. Almonds are packed with zinc which has been linked to fertility. The American Journal of Clinical Nutrition conducted a study on the benefit of this. They found that over 100 men, aged 1 to 35 after eating almonds for 14 weeks had a 16 percent higher sperm count than men who did not eat Almonds.

Like most other nuts, Almonds are packed with both protein and healthy fats. Let’s look at the nutritional value of Almonds. They are also said to help with cholesterol levels but more studies need to be conducted to be sure of this.

  • One serving — 28 grams
  • Calories: 161
  • Fat: 14 grams
  • Protein: 6 grams
  • Carbs: 6 grams
  • Fiber: 3.5 grams


2. Walnuts


Photo by Tom Hermans


The common walnut is one of the most popular nuts out there, and for good reason. They are high in nutritional value and have many nutrients. The most striking benefit of walnuts is its benefit on the human brain. A published study says that depression scores among people who eat walnuts are 26 percent lower than other people who don’t.

Walnuts are also a great source of the omega-3 ALA. They are known to benefit heart health as well. While they do have high nutritional value, walnuts have a lower amount of protein and carbs than some of the other nuts we have mentioned on this list.

  • One serving – 28 grams
  • Calories: 182
  • Fat: 18 grams
  • Protein: 4 grams
  • Carbs: 4 grams
  • Fiber: 2 gram


3. Pistachios


Photo by Joanna Kosinska


There are many reasons why pistachios are such a common nut. Next to their specific taste, they are used as a dietary food. Many people who want to lose weight benefit from them. This is because they are filled with fibers but are very low in calories compared to any other nut.

Full of antioxidants, pistachios protect your skin, eyes, and heart.  They improve cholesterol levels as well. If you want to lose weight, consider incorporating the pistachio into your diet every day.

  • One serving – 28 grams
  • Calories: 156
  • Fat: 12.5 grams
  • Protein: 6 grams
  • Carbs: 8 grams
  • Fiber: 3 grams



4. Peanuts


Photo by Tom Hermans


When it comes to nutrition, nothing beats the peanut. It belongs to the legume family though it has a nutritional value much like the other nuts on this list. Peanuts are the top nut in terms of protein, fat, and, fiber. This has led to numerous health benefits of people who eat peanuts.

They help control blood sugar in diabetics as well. Peanuts have many health benefits that may be diminished if salted. If you want to get the best health benefits from this nut, opt for packages that are unsalted.

  • One serving – 28 grams
  • Calories: 176
  • Fat: 17 grams
  • Protein: 4 grams
  • Carbs: 5 grams
  • Fiber: 3 grams



5. Pecans


Photo by Nanxi wei


This is another famous nut that people can’t get enough of. It makes perfect sense considering just how healthy they are. Pecans are often used in desserts. However, they are also great to eat by themselves if you’re dieting. Pecans contain the lowest carbs of any nut on this list, making them a perfect diet food.

They have phenolic compounds. People tend to eat them after workouts when free radicals increase from intense exercise. They may also lower cholesterol, but more studies need to be conducted to prove this.

  • One serving – 28 grams
  • Calories: 193
  • Fat: 20 grams
  • Protein: 3 grams
  • Carbs: 4 grams
  • Fiber: 2.5 grams


6. Macadamia Nuts


Macadamia nuts are native to Australia and have a variety of health benefits.  If you want to lower your risk for heart disease, you should probably start eating Macadamia nuts. They have cardiovascular benefits and are a nutritious treat.

Their high content of monounsaturated fat is what makes them so good for your heart. Macadamias are a lot higher in calories than other nuts on this list, so bear that in mind when deciding how many Macadamia nuts you should eat daily.

  • One serving – 28 grams
  • Calories: 200
  • Fat: 21 grams
  • Protein: 2 grams
  • Carbs: 4 grams
  • Fiber: 2.5 grams



7. Cashews



Image by Michael Bußmann


It’s no secret that cashews are delicious. However, great taste is not the only thing Cashews have to offer. While they are very tasty, this nut is full of nutrients in minerals. They seem to have it all. Cashews come with a wide range of health benefits.

They have anti-inflammatory properties and come with certain essential minerals. You may have trouble finding this in any other nut. Magnesium, phosphorous, manganese, and copper are all found in Cashews. In a recent study, researchers have shown that eating cashews can lower bad cholesterol as well and help control it.

  • One serving – 28 grams
  • Calories: 155
  • Fat: 12 grams
  • Protein: 5 grams
  • Carbs: 9 grams
  • Fiber: 1 gram

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